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09-Jun-04, 11:05 PM
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#16
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Sunday June 6th, 2004
Rest and Relaxation
Protein Total: 220 grams
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09-Jun-04, 11:06 PM
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#17
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Monday June 7th, 2004
Had to work all damn day and had no chance to go to gym. That's the second week I've missed friggin leg day...
Protein Total: 250 grams
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09-Jun-04, 11:09 PM
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#18
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Tuesday June 8th, 2004
ARMS DAY:
STRAIGHT BAR CURLS:
Heavy Sets:
70 X 6 3 Sets
ALTERNATING DUMBBELL CURLS:
Heavy Sets:
45 X 6 3 sets
CABLE PUSH-DOWNS:
Heavy Sets:
130 X 6 3 sets
LYING TRICEP EXTENSIONS:
Heavy Sets:
50 X 6 3 sets
BARBELL WRIST CURLS:
Heavy Sets:
50 X 6 3 sets
Good Day overall. Increased my dumbbell weight by 5 pounds on either arm. Really put intensity in my workout today...I was just pushing it out. Quiet grunts but grunts none the less  .
Protein Total: 250 grams |
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09-Jun-04, 11:11 PM
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#19
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Wednsday June 9th, 2004
SHOULDERS/TRAPS:
MILITARY PRESS:
Warm up Sets:
30 X 10
Heavy Sets:
100 X 6 2 sets
100 X 5 1 set
SEATED DUMBBELL PRESS:
Warm up Sets:
15 X 10
Heavy Sets:
40 X 6 3 sets
STANDING SIDE LATERAL DUMBBELL RAISES:
Warm up Sets:
15 X 10
Heavy Sets:
25 X 6 3 sets
BARBELL SHRUGS:
Warm up Sets:
35 X 10
Heavy Sets:
85 X 6 3 sets
UPRIGHT ROWS:
Warm up Sets:
30 X 10
Heavy Sets:
70 X 6 3 sets
Great day, increased both my seated dumbbell press and my military press. Boy was I pushing it on that military press. Unfortunately I lifted the weight a bit wrong and hurt my back a tad. Also I dropped the dumbbell on the seated press on my leg. It hurts still but it wont be major enough to ruin another good leg day.
Protein Total: 220 grams |
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12-Jun-04, 02:22 AM
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#20
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Thursday June 4, 2004
BACK DAY:
LAT PULL DOWNS:
Warm up Sets:
80 X 10
Heavy Sets:
150 X 6 3 sets
SEATED CABLE ROWS:
Warm up Sets:
80 X 10
Heavy Sets:
150 X 6 3 sets
HYPER EXTENSIONS:
15 X 3 (15lb weight)
DUMBBELL ROWS:
Warm up Sets:
35 X 10
Heavy Sets:
65 X 6 3 sets
Good day, saw increase in my dumbbell row and that is about it but hey...progress is progress.
Protein Total: 250 grams |
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12-Jun-04, 02:24 AM
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#21
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Friday June 11th, 2004
CHEST DAY:
FLAT BENCH PRESS:
Warm up Sets:
95 X 10
115 X 10
Heavy Sets:
165 X 5
165 X 5
165 X 6 (OH YEAH BABY)
INCLINE BARBELL PRESS:
Heavy Sets:
115 X 6 3 sets
DECLINE BARBELL PRESS:
Heavy Sets:
145 X 6 2 sets
FLAT DUMBBELL PRESS:
Warm up Sets:
35 X 10
Heavy Sets:
60 X 6 2 sets
BAM BABY...increased in every single exercise here since last week. I guarantee the same results next week. Things are going great on bench days..I just love it. I CANT wait till next Friday. Took pics today of me and decided to post up in forums...boy did that take guts. Let's hear your comments eh?
Protein Total: 220 grams |
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19-Jun-04, 03:45 AM
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#22
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Monday June 14th, 2004
Legs day:
LEG PRESS:
Warm up
135 X 10
Heavy Sets
255 X 6 3 sets
SEATED CALF RAISES:
Warm up:
135 X 10
Heavy Sets:
205 X 6 3 sets
SQUATS:
Warm up:
135 X 10
225 X 8
Heavy Sets:
355 X 6 3 sets
Good Day, never really increase much on legs. They hurt for days to come but that's about it.
Protein Total: 250 grams
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19-Jun-04, 03:46 AM
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#23
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Tuesday June 15th, 2004
ARMS DAY:
STRAIGHT BAR CURLS:
Heavy Sets:
70 X 6 3 Sets
ALTERNATING DUMBBELL CURLS:
Heavy Sets:
45 X 6 3 sets
CABLE PUSH-DOWNS:
Heavy Sets:
140 X 6 3 sets
LYING TRICEP EXTENSIONS:
Heavy Sets:
60 X 6 3 sets
BARBELL WRIST CURLS:
Heavy Sets:
60 X 6 3 sets
That's right....increased in almost everything. I find the straight barl curls to be quiet difficult...I think I'm not getting enough carbs before workouts. Sometimes I wake up and go straight to the gym and I think this affects my workout.
Protein Total: 250 grams |
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19-Jun-04, 03:48 AM
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#24
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Wednsday June 16th, 2004
SHOULDERS/TRAPS
MILITARY BARBELL PRESS:
Warm-up:
20 X 10
Heavy sets:
100 X 6 3 sets
SEATED DUMBBELL PRESS:
Warm-up:
20 X 10
Heavy Sets:
45 X 6 3 sets
STANDING SIDE LATERAL DUMBBELL RAISES:
Warm-up:
10 X 10
Heavy Sets:
30 X 6
BARBELL SHRUGS:
Heavy Sets:
75 X 6 3 sets
UPRIGHT ROWS:
Warm-up:
30 X 10
Heavy Sets:
70 X 6 3 Sets
Nice increases. Some guy approached me and mentioned I was doing my good ol barbell shrugs wrong. Hopefully next week things will be better.
Protein Total: 250 grams |
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19-Jun-04, 03:49 AM
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#25
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Thursday June 17th, 2004
BACK DAY:
LAT PULL DOWNS:
Heavy Sets:
150 X 6 3 sets
SEATED CABLE ROWS:
150 X 6 3 sets
HYPER EXTENSIONS:
Heavy Sets: 12 reps with 15 pound weight (highest weight they have )
DUMBBELL ROWS:
Heavy Sets:
65 X 6 3 sets
Dumbbell rows increased un poco which isnt bad. Everything else usually stays the same. I'm going to check my form on the cable rows...might be doing it wrong.
Last edited by Sephiroth; 25-Jun-04 at 02:36 AM.
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19-Jun-04, 03:52 AM
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#26
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Friday June 18th, 2004
CHEST DAY:
FLAT BENCH PRESS:
Warm up Sets:
95 X 10
115 X 10
Heavy Sets:
165 X 5
165 X 6
165 X 6 (OH YEAH BABY)
INCLINE BARBELL PRESS:
Heavy Sets:
125 X 6 3 sets
DECLINE BARBELL PRESS:
Heavy Sets:
145 X 6 2 sets
You'll notice the flat dumbbell press isnt present. I decided not to include it because I didnt get full sets...I was so drained that I just couldnt do it. *sigh* At least I increased my incline press. In any event...next week is the test...can I get 175 X 5-6 for 3 sets??? I have faith I can do it...just need to focus and rest. *prays*
Protein Total: 250 grams |
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21-Jun-04, 07:53 AM
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#27
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Saturday June 19th, 2004
Rest day
Protein Total: 220 grams |
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21-Jun-04, 07:55 AM
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#28
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Sunday June 20th, 2004
Rest Day
Unfortunately I had to work ALL day and I mean ALL day...so I only got 60 grams of protein  . Not good.
Protein Total: 60 grams |
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21-Jun-04, 11:20 PM
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#29
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Monday June 21, 2004
LEG DAY:
INCLINE LEG PRESS:
275 X 6 3 Sets
SEATED CALF RAISES:
225 X 6 3 Sets
SQUATS:
375 X 6 3 Sets
Ha, those damn squats are getting rediculous...it was to the point today where my vein in my forehead was almost bursting out. I will say I like to do them though, I always wake up the next day and my legs hurt beyond belief :P. Anyway, time to supplement one more time for the night  .
Protein Total: 250 grams |
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23-Jun-04, 12:40 AM
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#30
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Tuesday June 22nd , 2004
ARMS DAY:
STRAIGHT BAR CURLS:
Heavy Sets:
70 X 6 3 Sets
HAMMER CURLS:
Heavy Sets:
45 X 6 3 sets
CABLE PUSH-DOWNS:
Heavy Sets:
150 X 6 3 sets
LYING TRICEP EXTENSIONS:
Heavy Sets:
60 X 6 3 sets
BARBELL WRIST CURLS:
Heavy Sets:
70 X 6 3 sets
Was a good workout day. I found that doing the tricep exercise correctly made things work quite well. Also I increased in my good ol wrist curls and cable push downs. Thus far, any exercise I do, I increase in each week. Max-OT is working great and I feel and see the gains.
Protein Total: 250 grams |
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Tags
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